Rotator Cuff Injury? Get Expert Rehab from the Best Shoulder Physio
Rotator cuff injuries are common, especially for athletes, manual workers, and anyone who frequently uses their shoulder. This specific type of shoulder injury can cause pain, weakness, and limited movement, significantly affecting your daily life and activities. The good news is that with the right, specialised rehabilitation program, you can recover and regain full function.
At In Touch Physio, we specialise in rotator cuff rehab, tailored to your injury's severity and recovery stage. We pride ourselves on being the best shoulder physio for helping patients overcome these challenging shoulder injuries. Here’s what you need to know about the exercises and timelines involved in getting your shoulder back on track.
Understanding the Rotator Cuff Injury
The rotator cuff is a group of four muscles and tendons that stabilise your shoulder joint and allow a wide range of motion. Injuries often happen due to repetitive overhead movements, trauma, or degeneration over time.
Common symptoms of a rotator cuff injury include persistent shoulder pain, especially at night, weakness when lifting or rotating the arm, and decreased range of motion.
Phases of Rotator Cuff Rehab and Timelines
Recovery from a rotator cuff injury generally follows three main phases. The duration depends on the injury’s severity and whether surgery was involved. As your best shoulder physio, we guide you safely through each stage.
1. Acute Phase (0-6 weeks)
Goals: Reduce pain and inflammation, protect the shoulder, and prevent stiffness.
Avoid heavy lifting or overhead activities.
Use ice and pain relief as needed.
Gentle passive range of motion exercises guided by your physiotherapist.
2. Recovery Phase (6-12 weeks)
Goals: Restore active movement, improve flexibility, and begin strengthening.
Active assisted and active range of motion exercises.
Light strengthening exercises targeting rotator cuff muscles and shoulder stabilisers.
Posture correction and scapular control exercises.
3. Strengthening and Functional Phase (12+ weeks)
Goals: Regain full strength, endurance, and return to normal activities or sports.
Progressive resistance training with bands or weights.
Functional exercises mimicking daily or sports movements.
Focus on scapular stability and overall shoulder mechanics.
Key Exercises for Rotator Cuff Rehab
As the best shoulder physio specialists, we create an exercise plan specific to your recovery from a rotator cuff injury. Here are some common exercises used during rehab:
Pendulum Swings: Support your body and let your arm swing gently to improve mobility.
Passive Shoulder Flexion: Using the unaffected arm to gently raise the injured arm.
External Rotation with Band: Strengthen the rotator cuff muscles by rotating the arm outward against resistance.
Internal Rotation with Band: Rotate the arm inward to build muscle balance.
Scapular Retractions: Squeeze your shoulder blades together to improve posture and stability.
Wall Crawls: Use fingers to “crawl” up the wall, improving shoulder flexion.
Why Professional Guidance Matters for a Shoulder Injury
Rotator cuff injuries vary widely in severity and cause. Without proper rehab, you risk ongoing pain, weakness, and even permanent damage. A personalised physiotherapy program ensures:
Safe progression of exercises.
Correct technique to avoid re-injury.
Targeted treatment for your specific shoulder injury.
Faster and more complete recovery.
When to See a Physiotherapist
If you experience persistent shoulder pain, weakness, or limited movement beyond a few weeks, it’s time to get professional help. Early intervention from the best shoulder physio improves outcomes and reduces the risk of chronic problems stemming from a rotator cuff injury.
At In Touch Physio, we provide expert assessment and rehab plans to guide you every step of the way, helping you recover from your shoulder injury.
Take the First Step Towards Shoulder Recovery
Don’t let a rotator cuff injury hold you back. With the right rehab exercises and a clear timeline from your trusted experts, you can regain shoulder strength and mobility.
Book a physiotherapy consultation with In Touch Physio today—your best shoulder physio choice—and start your journey to pain-free movement.
